Thursday, October 10, 2013

It was fun to read Gordo’s basic week examples this week. He started me on a basic week several years ago, and I’ve used that concept since then to prepare for races and different periods of just keeping fit. The structure, especially when not pressured for a specific event, is a nice way to maintain a decent baseline of fitness.

My goal event this year is a trip down to Perth with Kate Bevilauqa to race her home race, IM WA and watch her regain the crown she first took in 2010. Of course, I have a little side bet with Guy Crawford as well on the spread of our finish times. Should be a great trip and I’m excited to see Kate’s hometown and beautiful Western Australia.

I thought some might find it interesting to see a Basic Week in context to real life performances. So here it goes. I have attempted to keep the workouts in context (x * pace) so one could “plug and play” their paces. For example, all the swims are on 1:25-130 yd base time, which corresponds to my IM base time.

Mon:
am 3k swim IM base, 30 min run*
pm 90 min bike IM watts

Tues:
am 2.5 hr bike@
noon: +/- swim
pm 30 min run*

Wed:
am 3k swim IM base, 30 min ez run
pm 1 hr bike IM watts

Thurs:
am 1hr run in foothill trails, steady effort
pm 1:30 run on the flats* on Boise river greenbelt

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Bio

Dr. Shilt is the Director of Gait Lab at St. Luke's Childrens Hospital in Boise, Idaho. After nearly 10 years in academic medicine as the residency program director and an Assoc. Professor at Wake Forest University, he transitioned to his current position that allows both the practice of Adult & Pediatric Orthopaedics as well as the expansion of his practice in Endurance Sports Medicine. He has given over 100 presentations internationally, authored more than 30 articles, 5 chapters and has been the primary or co-investigator on research grants totaling more than $1 million. He co-authored a chapter in Joe Friel and Gordo Byrn's book, Going Long. He is currently working with Team Exergy, a professional cycling team based in Boise, ID. Dr. Shilt has qualified for the world Ironman Championship in Hawaii, Xterra World Championship in Maui, ITU Age Group World Championship, the Boston Marathon, and won the coveted "big buckle" at the Leadville 100 Mountain Bike Race.
Dr. Shilt has been chosen as one of the "Best Doctors in America" a distinction only 4% of all physicians in the United Stages are selected.